Benefits of the Mediterranean Diet in Diabetes Management

In the ongoing battle against diabetes, an increasing number of professionals are supporting an integrated strategy that complements the conventional medical model of care with a healthy food and way of life. It makes sense: Even if we take the recommended amount of insulin, our bodies are ultimately the ones fighting for their health, so why not try to maintain optimal health for them by leading a generally better lifestyle?

The Mediterranean diet has become a popular topic lately. Most of us are aware of this diet’s ability to help people lose weight and improve their hearts, but it may also include the secret ability to treat diabetes.

However, this is not to suggest that a Mediterranean-style diet is a panacea. As we’ll see, the healthy structure of this diet helps balance your body’s natural powers, which is where the various advantages for diabetes come from.

What is Mediterranean diet?

At first, the term “Mediterranean diet” merely described the common eating patterns of nations bordering the Mediterranean, such as Greece, Italy, Spain, and other Eastern Mediterranean nations. These nations’ cuisines have spread throughout North America, and because of their naturally obtained, mostly artificially additive-free ingredients, they have gained popularity among those who promote healthy living.

In summary, a Mediterranean diet promotes an essentially plant-based diet, with fish and chicken serving as the primary sources of protein, red meat being consumed occasionally, and olive oil being the primary type of oil used in cooking.

While processed carbs like bread and pasta are consumed in many Mediterranean cultures, processed foods are either completely avoided or highly restricted in the diet plans that dieters follow. Rather, we are required to consume only whole grains, including rice and oats, as part of the modern Mediterranean diet that is currently popular in North America.

What is a Mediterranean diet meal?

Since olive oil offers so many health benefits, it is the primary cooking oil used in this diet. Several risk factors for specific illnesses have been linked to it among them. But later, more information on that.

Naturally, processed complex carbs are common in many of these Mediterranean nations; examples include bread, spaghetti, and pastries. However, these are also foods that are low in nutrients and quickly raise blood sugar levels.5. All of these foods are naturally prohibited by the modern Mediterranean diet, which many follow to reduce weight and maintain a healthy lifestyle.

What typically constitutes a meal in adherence to the Mediterranean diet?

Given their proximity to the ocean, Mediterranean nations naturally rely heavily on seafood for protein, while chicken is also commonly consumed. Since this is predominantly a plant-based diet, vegetables are a need. Not only do vegetables fall under the category of “plant,” but grains (such rice, oats, etc.) and legumes (like lentils, green peas, etc.) are also included. Replace white bread with multigrain and brown rice for regular white bread to add extra fiber.

Cheeses, any kind, are frequently included in recipes when eaten in moderation.

Naturally, fruits and nuts are acceptable on this eating plan. As with anything, though, it’s best to eat them in moderation. Many people believe that meals on a healthy diet should be flavorless and tasteless. Still, these areas are renowned for their ability to flavor basic, natural ingredients. Simple cooking methods are used to create recipes from the Mediterranean using fresh, natural ingredients.

The Mediterranean diet, however, may be the best option for people with diabetes to aid in their battle; it’s not just a generally good eating plan.

How does a Mediterranean diet help people with diabetes?

The 2013 Clinical Practice Guidelines for Diabetes added the Mediterranean diet as a recommended dietary pattern. And with good reason, too.

The majority of the fat in olive oil, the common cooking oil used in Mediterranean cuisines, is referred to as monounsaturated fat. Monounsaturated fat is connected with a lower risk of heart disease and high cholesterol, all of which are related to diabetes, when compared to saturated fat, which is found in huge quantities in our beloved butter in North America and Europe.

Additionally, insulin deficiency impairs the ability of bodily tissues to metabolize blood sugar. This is a problem for those with diabetes. Additionally, it has been discovered that olive oil enhances how some bodily tissues react to insulin. This could be explained by olive oil’s high concentration of Omega-3 fatty acids. High amounts of Omega-3 have been associated in studies with reduced insulin resistance.

Speaking of Omega-3, another factor contributing to the Mediterranean diet’s effectiveness in the fight against diabetes is its protein content. As was already established, seafood is a significant source of protein for many Mediterranean-coastal nations. Numerous fishes utilized in this region’s cuisine are abundant in Omega-3 fatty acids.

Salmon, tuna, cod, mackerel, herring, anchovies, and sardines are some of these fish. Additionally, oysters—the true treasure of every ocean—are a fantastic source of Omega-3. It is advised that an adult consume fish two or three times per week.

On a Mediterranean diet, you will undoubtedly get enough Omega-3 fatty acids. You now have a powerful tool in your arsenal to combat diabetes when paired with a regular insulin prescription. Furthermore, the Mediterranean diet has been connected to a number of health issues related to diabetes, as described by Dr. Catherine Chan in an interview with Diabetes Canada.

These include reduced blood pressure, less inflammation, improved blood glucose regulation, and weight loss.

Not to mention, the Mediterranean area is well-known for two other things that might be challenging for those with diabetes. You guessed it: cheese and wine.

Less than two glasses for males and one for women is the suggested quantity, according to WebMD. The primary explanation for why alcohol is a complex issue for diabetics is that drinking alcohol can temporarily spike blood sugar levels for up to a day.

In addition, the majority of alcoholic beverages are low in nutrients, heavy in calories, and loaded with sugar and carbs. Something like this is not ideal for a diabetic who is having problems.

It should serve as a general guideline that you drink within the recommended quantity, drink carefully, attempt to look for alcohol that has less sugar, and try to mix high alcohol content drinks with water or diet soda—all without adding to the problem with all the alcohols we have accessible today.

Unfortified red wine is a safer option if you’re confused; the dryer, the better. It has all the good antioxidants and is lower in calories than liquors and spirits. Having stated that, before making a choice, do speak with your physician.

Regarding cheese, the deity of dairy products, diabetics should avoid it due to its high calorie and saturated fat content. Nevertheless, cheese may be safely ingested in moderation as long as it forms part of a balanced and healthful diet—which the Mediterranean diet most definitely does. But make sure to give in to your doctor’s advice before giving in to the corny urge.

All things considered, the Mediterranean diet is a way of eating that is typical of the nations and areas that surround the Mediterranean Sea. Vegetables, whole grains, and legumes form the foundation of this diet, while the primary sources of protein are white meat and seafood, which are all mostly prepared with olive oil.

Without supplements, this diet naturally has a high intake of Omega-3 fatty acids, which have been associated to several health benefits related to diabetes, such as improved cardiovascular health and decreased insulin resistance. In accordance with this nutritional framework, Omega-3 can be obtained from a variety of fish, including olive oil and seafood used in Mediterranean cooking.

Read Also: Does Eating Red Meat Make You More Likely to Develop Type 2 Diabetes?

This diet advocates for foods that are naturally sourced and healthful, therefore it avoids foods that are unhealthy, such butter and added sugar. However, extra caution is necessary when it comes to bread and pastas: these should be eaten in limited amounts and in their multigrain or whole wheat versions.

And as much as it hurts to say it, it’s essential to limit indulgences like wine and cheese—two things that are practically made of heaven. Having said that, when creating your diet plan, don’t be afraid to discuss your indulgences with your physician. Happiness is crucial in the fight against any illness, after all.

In fact, the CDC reports that the risk of depression in those with diabetes is up to three times higher. Dopamine and serotonin, the feel-good hormones, are known to be released in response to pleasurable experiences, and I’ll be darned if wine and cheese don’t exactly achieve that.

Thus, speak with your physician and, if you can, indulge in a little wine and cheese as well as your daily dose of feel-good hormones.

Diabetes is a long-term battle, and improving one’s general health cannot diminish one’s chances of success. While the Mediterranean diet may not be the magic bullet we all hope to find, it could be the extra daily boost needed to defeat diabetes altogether.